CrossFit Workout 9/5/19 Saturday

Bootcamp will be Cari’s Birthday Workout. Happy belated birthday Cari!

Warmup
4 rounds of
5 thrusters up to the heaviest weight
5 t2b
10/7 cals

Alternating each movement with your partner

CrossFit Workout
With a partner, split however you want
30 Thrusters 95/65
30 T2B
90/75 cal row
20 Thrusters 115/75
20 T2B
60/50 cal row
10 Thrusters 135/95
10 T2B
30/25 cal row

Rx+
115/75, 135/95. 155/105

Lift
12:00 EMOM
A 6 Bench Press around 70%
B 10 Feet elevated ring rows (add weight if you can) with a 2 second descent and a 1 second pause at the chest
C 10 Front raises+10 Bentover Lateral Raises

Coach’s Note
Heavyish thrusters! Don’t be afraid to split unevenly if one person is good at T2B and one is good at thrusters. Mostly, this workout will be won on the row. I would switch based off of time domains, not calorie goals. Rx+ teams, those thrusters and t2b should be done in 1 set each, and the row should be MOVING. For the lift, this is something we’ll be doing during the open to get a little extra lifting in. We’ll do it after the workout, and base it off of whatever body part didn’t get thrashed by the open workout on Friday.

Conditioning
4 rounds
Bike 5:30 at a 70% effort
Sprint for :05-:10 (until the first moment RPMs start to drop, :10 cap)
Never let your RPMs drop below your lowest RPMs in the first 5:30

After your last round, do another 5:30 but don’t sprint at the end.